Warm up: 3 rounds of 100 m run, 6 spider man lunges, 3 inchworms, 10 hip extensions, 5 jump squats. Banded hip stretches. Strength: 5x5 Front squat WOD: For time 100 cal assault bike Every 20 cals perform 20 kbs 53/35 Time stops when the bike reaches 100 cals
Warm up: Run 400, Row 500, 10 inchworms, bear crawl, 10 jump squats, 50 single unders. Crossover Symmetry.
Strength: 5x5 Push Press
Every Monday durning the month of August we will test a benchmark workout. Benchmark workouts are a great way to track our progress. Give it your all! We will retest some of these workouts again in a few months!